Chelms Birthday Bash
(Posted on behalf of Mermaid)
Chelms turned 49 this week. After disclaimer was given, Chelms was presented with a custom F3 emblazened brick paver for his bday present. Then the party started.
Thang:
Mosey up past school to 51 and cross at south end of shopping center
Circle up in parking lot
COP
SSH x49 (IC)
Burpee Tabata
49 seconds burpees/11 seconds rest
Repeat 3x for 4 minute tabata
49 LBC OYO
Mosey to Palatine Hill
Triple Nickel
Run up hill. 5x merkin (Abacus called)
Run down hill. 5x squat (Chelms called): 1 rep
5 reps
Plank to wait for PAX to finish
Plank-o-rama: RAH/LAH/Swap/6 inches/9 count/Regular/9 count/6 inches/9 count/regular/9 count
(4-9 counts)
Mosey to Jack-in-the-Box parking lot
49 LBC OYO
Mosey to front of school picnic tables
3 exercise set: 15xstep-up/19xdip/15xderkin (49 total)
Plank
Repeat
Mosey to entrance for Ramp/Wall-Walk/Step set
Split into 3 groups
Wall walk down wall
Broad jump up ramp
Bear crawl back down to stairs
Plank-o-rama: approx 90 seconds plank work with 9 counts with 10 merkin at end
Mosey to lower lot
Baby Beast
Start with 3x called exercise
Run to 2nd light/3x called exercise (rd 1/ rd 2 and 3 to 1st light)
Run back to start/ 3x called exercise
1-Burpee
2-Double Double Burpee (2 press/2 jump)
3-Chelms called: 49 Dollies (IC)
Partner Merkins
Plank while partner does merkins/ 1:1 through 10:10
55 per partner
49 Squat (OYO)
All you got to launch lot for Mary (100 yard sprint)
Bicycle x20 (IC)
Flutter (Chelms call) x20 (IC)
10 Burpees OYO
Moleskin:
An enjoyable party to celebrate Chelms 49th. He was given the option to hand off the birthday brick at any time, but, to my knowledge, chose not to. Strong work. YHC appreciates the leadership that Chelms provides at #F3Centurion and felt privileged to throw the party. Solid group of men out there this morning. Good work by all PAX. 1.8 miles total run. YHC smoked at end of 45 minutes. Had trouble calling Mary cadence and trying to suck wind at the same time. Truly a pleasure and blessing to lead a fine group this morning. YHC took us out in BOM.
Announcements:
•A51 Tutoring. Champagne and Frasier are seeking interested PAX for fall 2014 tutoring at a S. Charlotte school TBD. Contact Champagne if interested: bdbriggs@gmail.com. Looking for 15-20 PAX.
•Bike Ride. Bring your 2.0’s to Francis Beatty Park June 14th from 0800-1200 for a ride. Check website for additional information.
•3rd F: The Stand at Panera at Carmel Corners. Purple Haze and Champagne on Q. Every Friday. Started a new book today: How God Makes Men. All welcome. Come with or without book.
Evolutions of Pain
Six pax gathered in the gloom for the Friday Spearhead beatdown.
Hoff Posting on Behalf of Clueless
The Thang:
Warm-up (In Cadence = meaning we did twice the reps listed below) :
SSH x 13
Imperial walkers x 13
Merkins x 21
Sit-ups x 31
The merkins and sit-ups with respective counts were done to track with the Spearhead Challenge of the Month #SHcotm for which the goal by end of May is 65 merkins and 75 sit-ups each in under 2 minutes to crush the selection PT assessment.
Six pax working on their six-packs?
Rucks –on and move most Rikki-tik to picnic tables on northeast side of Carmel Middle School.
First evolution :
Step-ups, knee-ups, push-ups for rounds of (3) 21, 15, 9.
– Step-ups done 4 count ( up, up, down, down lead with left leg
– Knee-ups on Picnic Table (start in down position, then go down- hold it, rewind. Knee-ups start in up position)
– Merkins (Q says down, pax count reps. Pax, thanks for helping Clueless with that).
Rinse and Repeat x 3
Rucks –on and move most Rikki-tik to northwest end of field.
Second evolution :
All but 1 pax line up with pax 1,3,5 standing, pax 2,4 supine for Australian pull-ups. Pax 6 performs nonstop burpees while pax 2,4 do 10 pull-ups…Pax 1,5 hold ruck in outside hand. Rinse and repeat until all pax have done burpees.
Rinse and Repeat x 6 rounds
Third evolution :
Deep ruck-squats, ruck upright rows, 4 count flutter kicks for rounds of 21, 15, 9.
Use of fence rail was optional to get deeper drop on squat.
Rinse and Repeat x 3 rounds
Rucks –on and move most Rikki-tik to parking lot.
Fourth evolution :
Isometrics. Pax 1,3,5 fry thighs in wall sit while pax 2,4 annihilate abs in plank while pax 6 rucks most Rikki-tik
75 Yards there and Back = 150 yards To end of parking lot and back.
Rinse and repeat until all pax have rucked. #smokedthigh
Fifth evolution :
With 2 minutes left, Q relinquished control to the master of beat-down,
MERKIN WAVE: The Hoff pulverized pecs with merkin waves. There’s a strategy to the wave, both to survive and to punish.
Rinse and Repeat x 15 rounds
Moleskin:
The intention was to pursue a workout at sufficient speed and sustainable intensity to tax the cardiovascular system and the muscular system stopping short of muscular failure.
I hope you enjoyed the workout and felt it was worth your time to post. It was a pleasure and an honor to Q, Thank you- Clueless.
Hoff Posting on Behalf of Clueless
Stone v Rock
The Thang
Mosey through parking lot to front of school and back. Circle up on grass by flagpole.
20 SSH
20 18 8-count T-merkin (1-down, 2-up, 3-right hand high, 4-regular, 5-down, 6-up, 7-left hand high, 8-regular)
20 IW
20 Squats
Count off in pairs.
Partner 1 lap around field and plank at HS wall until all 2s at wall. Partner 2 gets a rock and meets partner at wall.
Rotate: put down rock and move one rock toward street. End pair run to opposite end.
Partner 1: people’s chair with rock press /P2 sprints to parking lot, lunge walks back. Flapjack.
Rotate
P1 curls/P2 sprint to parking lot, bear crawl back. Flapjack.
Rotate
P1 tricep extensions/P2 sprint to parking lot, backward lunge walk. Flapjack.
Rotate
P1 straight arm front raises/P2 sprint to parking lot, inchworm back. Flapjack.
Rotate
P1 good mornings/P2 sprint to parking lot, long jumps back. Flapjack.
__________________
P1 – get another rock, P2 leave rock, lap around field, get rock and meet P1 at Spirit Rock in front of school.
Catch me if you can: P1 starts running with both rocks, P2 does 5 hand-release burpies. / Starting at the busses, front two teams circle to back and trade rocks with back two teams. 10 regular burpie penalty if a rock touches the ground.
Audible just before the shrubbery b/c time: all take 10-burpie penalty and grab individual rock: return rocks and circle up near flagpole.
Extended Flutter session (40? in cadence) by early-returning pax as rest staggered back.
5 burpie closer.
COT
Moleskin
Rock?
Stone?
The difference between a rock and a stone varies depending on who you ask. The consensus from YHCs web research is that a rock is the natural thing and a stone is what you get when you take a rock and do something to it, like breaking it into riprap (which is what we were using today). But I’m not a professional, so for the burpie closer, both answers were acceptable. This was the best source (in YHC’s opinion), and worth scanning at least to the last bit, which is worth the read: http://geologywriter.com/blog/stories-in-stone-blog/rock-or-stone-is-there-a-difference/
It’s hard to know what size stone to grab for any of the F3 workouts, because too small and you’re just cheating yourself from a solid beatdown. But too big, and you can’t do some of the called exercises, or at least not in good form without risk of injury. YCH wanted to help share the wisdom of our decision making in selecting a stone. Thus the rotations.
The guys who were standing in front of the SmartCar sized stone when “Rotate!” was called never had to face the consequences of their decision. But they didn’t know that when P2 went stone hunting. I’m sure in their hearts, they were bummed, but I think I saw some grins on their faces – probably just for show. I’m sure there’s a moral to this story, but YHC’s brain hasn’t recovered enough oxygen yet to figure that out.
T-claps to FNG Beaker: great to have you join us in the gloom.
YHC’s first Kevlar Q. Didn’t think we’d run out of time – I apologize to the Pax for cheating you out of the full CMIYC loop. Won’t happen again.
Announcements:
Area 51 F3 Dads coming back to Beatty Park in June. Open to any 2.0s (boy/girl) with F3 Dad. Will have light workout with focus on fun. Reach out to Header to sign up to Q one of the 4 Saturdays. (Great way to headlock neighbors/friends and get them into F3 nation!)
Record-Setting Day at Rebel Yell
7 pax arrived early, 6 of which to endure an iron smoker provided by Crabcake and the other, Radar, to sadclown a supposed 4 miles. The 14 others arrived ‘on time’ to participate in what was to be a record breaking morning at Rebel Yell.
Thang
10 Burpees OYO
SSH x 30
Mosey to Murderhorn and partner up
Partner 1 does called exercise while Partner 2 sprints to 1st lightpole and back – flapjack
Same thing except run to 2nd lighpole – flapjack
Same thing except run to 3rd lightpole – flapjack
And we repeated that again – exercises included jump knee tucks, slow squats, rock hoppers, diamond merkins, CDD’s and merkins.
Mosey to bottom of Murderhorn and form 2 lines for the Native American Run up Murderhorn back to hill on right side of theatre parking lot.
Keep same partners
Partner 1 runs backwards up hill 3 times while partner 2 does the Dolly – flapjack
Partner 1 bearcrawls up the hill 3 times while partner 2 does LBC – flapjack
Partner 1 runs up hill 5 times while partner 2 does Fred Mercury – flapjack
Mosey back to car – circle up for quick Mary
Backscratcher x 50
Rosalita x 50
10 burpees OYO
Le Moleskin
Murderhorn. You love her but you hate her. Those that didn’t know her, now you do. It was a pretty quiet and boring work out this morning. Meat and potatoes, if you will. That has somewhat become YHC’s forte’ as of late. Mainly because I’m not that creative. But I figure you only got 45 minutes so make it painful. We welcomed Grim Reaper from F3 Greenville and Dear Abby from F3 Metro this morning. Nice to meet you guys and hope we made it worth your while. Plenty of strong efforts out there this morning. Once again Frasier can run. Soul Glo is sneaky fast up hills. Purple Haze continues to try and sand bag a victory every now and again on a hill. Radar is ____ (fill in the blank). I will say it quite funny this morning during hill work when I look over and see that no one was doing Dollies. Must have been after the backwards hill run.
It was a pleasure to lead this morning. Thank you for coming out and supporting Rebel Yell. Thanks to Haze for the strong send off.
Announcements
F3 golf – sign up
Peak 51 Launch
19 of the Area 51 PAX ignored the warmth of their Snuggies and joined us for the moderately painful Peak 51 launch.
The Thang:
COP
- Side Straddle Hop x25
- Merkins (civilian count) x 20
- LBC’s x20
- IW x 20
- Parker Peter x 15
Mosey to the hill for Sevens
Start with 1 merkin the bottom & 6 squats at the top
Move to bleachers for circuit work
- Step ups x 20 (10 each leg)
- Incline Merkins x 15
- Dips x 20
- Repeato
Mosey to the playground & partner up for Partner 1 runs a lap while Partner 2 does called exercises:
- Lap 1 Flutter Kicks
- Lap 2 Carolina Dry Docks
- Lap 3 Sister Mary Catherine
- Lap 4 Dolly
Lunge walk to the trailers then grab some wall for People’s Chair
- Arm raises x15
Mosey to parking lot for Mary
- Rosalita x 15
- LBCs x 20
- Heels to heaven x 20
- Parker Peter x 15
- 10 Burpees OYO
- Squats x 15
- Plank
Moleskin:
- Great turn out and effort by the PAX for the launch of the third Area 51 moderate workout. YHC was truly honored and excited to lead the launch of a new workout.
- YHC was to needs to summon some of his NY roots and get louder #SoftTalkingQIC.
- Welcome FNG Pumbaa a member of Simba’s Pride
- Sound off with any mumble chatter or comments
Announcements:
Sign up for the F3 Golf Classic: http://f3nation.com/2014/03/13/f3-golf-classic/
Geraldo At Large
14 Pax fought off the Monday fartsack temptation and made their way to Basecamp.
The Thang:
- COP
- SSH x20
- Merkins (civilian count) x 15
- IW x 20
- Squats x 20
Mosey to the track & partner up
Partner 1 Sprints across & back the width of the Football Field while Partner 2 performs said exercises until Partner 1 returns. Flapjack and Repeato.
- Round 1 LBC’s
- Round 2 Squats
- Round 3 Merkins
- Round 4 Freddy Mercury
Indian run 1 lap
Mosey to the baseball feeds for some circuit work:
- Dips x 15
- Step ups x 20 (10 each leg)
- Decline merkins x 10
Repeato
Mosey to the bathrooms and grab some wall for Peoples Chair with arm raises x3
Mosey to the parking lot
10 Burpees OYO
Time for Mary:
- Flutter x 15
- Rosalita x 15
- LBCs x 20
- Merkins x 15
- Heels to heaven x 20
- Mountain climbers x 15
YHC noticed we still had 3 minutes left, just enough time for Fireman Ed to call out Jack Webb up to 5 and finish strong.
Moleskin:
Strong work by the Pax today, thank you for the opportunity to lead with my inaugural Q, it’s been a long time coming. T-claps to the pax for their support. T-claps to FNG Virginia Slim for his effort and hope you post again soon.
Passport took us out with Pele and his M are in our prayers.
Announcements:
Sign up for F3 Golf Classic: http://f3nation.com/2014/03/13/f3-golf-classic/
New Moderate workout Peak 51 launches Thursday 5/1 @ Matthews Elementary Slimfast and Geraldo site Q’s. Stay tuned for Pre-blast & Twitter.
Not so Fast!
7 Fiddlers went down to pay the Devil his due this AM. Here’s what happened:
The THANG:
- 2+ mile run from Bevington Place to SCMS Track – highly debatable fellowship pace
- AMRAP laps around SCMS track – leave in time for return by 6:10 – as fast as you can stand it
- 2+ mile run home
Totals ranged from 5.6 to 8 miles, depending on the amount of laps around the track. No restrictor plates.
MOLESKIN:
So I made the mistake of messaging Honeybee to ask about the plans for DT today, and was immediately recruited to lead the workout. Seems like he was paying it forward from being snookered on Sunday at the Rum Runner. With visions of trying to lead a running workout where I am typically firmly planted in the SIX in my head, I set out to try and manage what I could.
I’m fairly new to these running workouts, and was forced into participation by a non-participatory shoulder. F3 has become such a fixture in my morning routine, that when I found myself unable to do burpees, I needed another venue – hence dragging my breathless self out to places such as #Fast Twitch, #Swift, and #Devils Turn over the past few weeks. Man has this been painful!
Gameplan:
- Blatantly and unashamedly copy exactly what we did last week.
- Don’t get smoked.
- Don’t get Larry Birded by everyone.
O Tannenbaum started off the run by asking about the 4 mile option. I have fallen for this bait and switch garbage on the website before myself – and it’s funny (not) when you realize that there really isn’t one. Sorry bud, but your princess is in another castle. I told him that he could take a nap at the track and I’d wake him up for the run back.
We set out at what I recommended as a fellowship pace. O Tannenbaum and I realized towards the end of mile 1 that our idea of fellowship was in a different gear than Haggis and Bratwurst. Sucks to your assmar Piggy – they were gone, like in the Ray Stevens song.
At the track, the PAX completed between 5 and 11 laps, depending on speed and insanity. OT searched for Christmas trees in the woods and waited on me to flag him down for the run back.
I gave the signal that I was returning after another lap in time to get back by 6:10 and then left immediately (yes, I lied) with OT to make sure didn’t get passed so quickly like I did last week by Turkey Leg. MT caught up with us as we left the lot so that the Three Musketeers could plod our way back home while the stinky meat duo of Bratwurst and Haggis smoked up the track. Soft Pretzel and Long Haul also stuck around for some extra laps. We beat them all back, actually sandbagged a little too hard and had a few mins to kill before they rolled in. Eat my cheatin’ dust.
I’ll be back. Running with faster people is the only way to get faster, and I have a lot of people to choose from.
– HH
Why is Everyone Looking at ME?!
Posted on behalf of Puddin’ Pop- Virgo Q…great job brother!
22 of Area 51’s finest decided to smell the fresh air and watch me try to mess up a perfectly good workout.
Start with a short mosey to the field behind OP for a little warm up.
COP:
- SSH x 25
- IW x 25
- Slow Squat (sort of) x 25
- Mountain Climbers x 25
Enough of that noise, let’s go do a little grocery shopping. Line up single file to Indian Run from OP to Harris Teeter (.75 miles +/-). While at the store we decided to pick up some shoulders and abs/oblique’s in the form of:
- CDD x 50
- Bicycles x 30 (each leg)
Indian run back to OP, mosey behind school, concession stand, and baseball fields to find the trail that takes us to back part of OP neighborhood for a little hill work…split up into two groups.
- Plankorama while we wait on last of PAX
- Group 1 (bottom of hill) does LBC x 30, sprint to top of hill (75 yards +/-)
- Group 2 (top of hill) does Wide Arm Merkins, sprint to bottom of hill
- Repeato (think most people completed 4 rounds)
- Plankorama
Mosey back through trail to concession stand where we completed one circuit of:
- Dips x 30
- Jump ups x 20
- Derkins x 10
Mosey back to parking lot for six minutes of Mary:
- Dolly x 25
- Rosalita x 25 (en espanol)
- Russian Twist x 15
- Plank for 1 solid minute
- Protractor – members of PAX yell out new angle when called upon
Moleskin:
- Upon entering the pleasant May Day gloom in my virgin Q, YHC thought that the PAX would be looking at me as a T-Bone and they were rabid dogs (or Jack in The Shining). I quickly found out that this group of gladiators were only rabid dogs ready to tear up this workout, and they did.
- 22 dudes in a single file line makes for a looooong sprint during the Indian Run, but all seemed to enjoy a little running.
- Chelms and Gummy crushed the hill work as YHC was probably lapped entering round 2, nice work fellas. Greyhound continues to impress; at 74, he probably covered 2.5 miles today…unbelievable stuff my man #shockandawe.
- Skywalker thought YHC may have been going into labor as my legs looked like they were in stirrups during Dollys, always good to laugh while attempting to work some core. One side of the circle got crop dusted by something fierce during the minute plank, please speak up if you can claim that masterpiece.
- Flutie Flakes – thanks for the headlamp on the trail.
- Semi-Gloss – get that back better brother, thanks for coming out and the support
- Cheese Curd – thanks for “shaming” me into my first Q, totally worth it.
- Bugeater- thanks for letting me take over the mighty Hydra this week, looking forward to the anniversary beatdown next week.
- Chelms – thanks for taking us out in a strong word of prayer.
Announcements:
F3 Golf – sign up by next week for 5/29 event
Peak 51 Launch Preblast – Moderate Downpainment
Peak 51 launches at 0530 on Thursday May 1st at Matthews Elementary school, 200 McDowell Avenue, Matthews. Park in the parking lot between Mathews Elementary and First Baptist Church Matthews.
Peak 51 will be a moderate boot camp style workout aimed for those new to F3 an opportunity to recover between workouts and for any PAX on the mend. Peak 51 will include many F3 favorites but only moderately painful.
See you in the gloom!
Happy Birthday to the region’s most difficult Wednesday workout
13 pax decided to ignore the tornadoes in the weather forecast and posted at the Maul.
The Thang:
COP
SSH X 25
IW X 20
Mountain Climbers X 20
Mosey to the base of the Murderhorn.
Scale the Murderhorn. Dollies until everyone has a chance to scale the beast.
Mosey back to the front of the movie theater.
Line up and complete the lunge and squat ladder. Increase the number of squats you do every two parking spaces. Up to 8 squats.
Line up again for Burpee Suicides. Run to the 2nd parking space line. Do 1 burpee. Run back. Rinse and repeat until you’ve at the end of the lot and you’ve done 8 burpees.
Line up again for the bear crawl merkin ladder. Increase merkins by 2 at each 2nd parking spot. Finish with 16 merkins.
Hold 6 inches until all the pax have completed the ladder.
Mosey in front of True Pizza for Jack Webb Abs.
1 whale kick. 4 LBCs. 2 whale kicks. 8 LBCs. …..10 whale kicks. 40 LBCs.
Mosey behind the movie theater for balls to the wall walkers with verkins + peoples chair.
Return to the launch a little early.
10 burpees to burn the last minute on the clock.
COT
Moleskin:
The Maul was born on April 24th, 2013. So YHC decided to pull some of the most painful crowd-pleasers out for the birthday party. All of the pax were excited to hear this as the workout began.
YHC has been spending more time down range as of late but in that time, it seems like the Murderhorn has gotten taller and longer. #selfsmoker
Glad to see some FNGs beginning to post now that it is spring again. Welcome to the family Dogg and Heartbreaker.
T-Claps to all of The Maul loyalists who have made this one of F3 Nation’s finest sites. As always, it was an honor to lead such a great group of men.
Announcements:
There really weren’t any this morning. Check the weekly email.